Living nutrition: Fewer sweets bring pain relief

Wednesday

Mar 14, 2018 at 12:01 AM

By BOBBIE RANDALLColumnist

Many people have no idea that eating certain foods can cause intestinal and joint pain flare-ups. Inflammation generally refers to something on fire or inflamed. Inflammation in the body can feel exactly like something is red, burning and achy.

Not all inflammation is bad. The inflammation that initially occurs after an injury is a necessary part of the healing process. Inflammation that is chronic and lasts a long time is a nuisance and at times the pain can be crippling.

Most people start to put out the flames of inflammation with over-the-counter medications. If these meds do not douse the fire, their physician prescribes an anti-inflammatory medication that is often helpful.

Adding more pills is not always the answer. For some, the dose and type of pill often increases the risk of even more problems.

There is a dietary way to possibly slow or extinguish inflammation in the body. The problem is that most people do not appreciate the restrictions that bring relief.

The hardest foods for Americans to resist are desserts, pastries, chocolate bars, sodas, even some fruit juices. Foods made with sugar fan the flames of inflammation. Even adding sugar to coffee or tea is like adding oxygen to a fire. Honey, molasses, agave and even maple sugar are sugars, too.

Different kinds of fat can increase or decrease inflammation in the body. Fats from animal sources, particularly red meats, trigger inflammation. These saturated fats, such as high fat cheeses and whole milk add to the pain.

Many commercially made cakes and cookies contain trans fats. Fast foods that are fried also can have trans fats that add to inflammation. Avoid partially hydrogenated oils in the ingredient labels.

Refined processed carbohydrate foods, such as low-fiber bread, white rice, instant potatoes and french fries stimulate inflammation. Many of these foods taste the best when paired with margarines and fatty acids that produce pro-inflammatory chemicals during digestion and may trigger pain.

Mono-sodium glutamate (MSG) is a flavor enhancing food additive most commonly found in Asian foods, sauces, fast foods, prepared soups, salad dressings and deli meats. MSG has a double negative effect on chronic inflammation and can affect the liver.

Those sensitive to gluten report a decrease of inflammation and pain after removing this protein from their diet. Gluten is mainly found in wheat, rye and barley. Many people with joint pain find relief when they avoid gluten.

The artificial sweetener, Aspartame, is found in thousands of food products. The blue packet of sweetness can trigger the inflammatory response and make it worse.

So what things are less painful to eat? Healthy choices include vegetables, the darker and richer the color, the less likely they are to cause inflammation. The same advice goes for fruit, the more colorful, the better.

High fiber grains and beans reduce the frequency of spikes in blood sugar that usually promote inflammation. Fluctuating blood sugar levels can lead to more inflammation and pain.

Reduce sugar intake and increase fiber. More fruits and vegetables and less processed foods can reduce inflammation and pain.

Bobbie Randall is a Certified Diabetes Educator, Registered, Licensed Dietitian. She supervises a Diabetes Self-Management Training Program at Aultman-Orrville Hospital. Contact her at bobbie.randall@aultman.com or 330-684-4776.

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